Build up your fitness with this ladder workout for the rowing machine. Move through the SPM (Strokes Per Minute) range in this simple to follow workout.
You've probably seen ladder workouts plenty of times before. They're pretty simple. Start off easy and gradually increase the intensity or difficulty and then gradually decrease again back to where you started.
We do this on the rowing machine by starting at a comfortable 20 SPM and raising that until we get to 32 SPM, before slowing back down to 20 SPM.
This ladder workout will gradually move you from an aerobic to anaerobic and back to aerobic state. This is great for your overall fitness, heart and burning calories.
This is also a great workout for practicing good technique through a range of SPM (20 - 32).
I like to mix this workout into my weekly training every now and then to practice rowing at different SPM levels while keeping my form consistent.
There are no rest periods so the volume is fairly high despite being only 18 minutes. It's important to listen to your body and not overdo it.
The Short Ladder workout is great alternative if you're a quicker workout at just 9 minutes long.
Focus on maintaining your target SPM.
Keep your form consistent as you increase your speed.
WARM UP (4:00)
INTERVAL 1 (6:00)
INTERVAL 2 (5:00)
COOL DOWN (3:00)